What is the Healthiest Noodle in the World? A Comprehensive Nutrition Guide

October 2, 2025 •

4 min read

Studies show that certain high-fiber noodles, such as those made from the konjac plant, contain almost no calories or carbohydrates, making them a popular choice for weight management. So, what is the healthiest noodle in the world for you? The answer is not a single, universal one, but rather depends on your specific dietary goals, whether that's losing weight, increasing protein intake, or managing blood sugar.

Quick Summary

This guide breaks down the most nutritious noodle options, from low-calorie shirataki and high-protein edamame pasta to fiber-rich soba. Learn how different types can fit various dietary needs, including low-carb and gluten-free diets, to help you make the best choice for your health.

Key Points

Shirataki noodles: Contain almost zero calories and carbs, making them ideal for weight management and keto diets due to their high fiber content.
Edamame and lentil pastas: Excellent sources of plant-based protein and fiber, promoting a feeling of fullness and helping to manage blood sugar.
Soba noodles: Made from buckwheat, a whole grain rich in fiber and minerals like magnesium, offering a nutty flavor and satisfying chewiness.
Whole wheat noodles: A direct upgrade from refined pasta, providing more fiber and nutrients that support digestive health and satiety.
Healthy noodle preparation: Enhancing any noodle dish with lean protein, vegetables, and low-sodium sauces is crucial for maximizing its nutritional value.

Defining 'Healthy' in a Noodle

Before declaring a single noodle the absolute healthiest, it's important to understand what makes a noodle a healthy choice. A nutritious noodle is typically one that is low in refined carbohydrates and high in beneficial components like fiber, protein, vitamins, and minerals. Refined white flour noodles, for instance, are stripped of their bran and germ during processing, which removes most of the fiber and other essential nutrients. Healthier alternatives, however, are made from whole grains, legumes, or vegetables, offering a significant nutritional upgrade.

The Contenders: A Closer Look

Several types of noodles stand out for their nutritional benefits, each excelling in a different area.

Shirataki Noodles: The Low-Calorie Champion

Often referred to as “miracle noodles,” shirataki noodles are a favorite for those on a keto or weight-loss diet.

Made from: Glucomannan, a type of soluble fiber from the konjac plant.
Key benefit: Nearly zero calories and carbohydrates. The fiber absorbs a large amount of water, which helps you feel full and promotes digestive health.
Flavor and Texture: They have a neutral taste and a translucent, slightly rubbery texture that absorbs the flavor of sauces and broth well.

Edamame and Lentil Pasta: The Protein Powerhouses

For those seeking a substantial protein boost from their noodles, legume-based pastas are an excellent choice.

Made from: Ground edamame, red lentils, black beans, or chickpeas.
Key benefit: Packed with plant-based protein and fiber, promoting satiety and helping to stabilize blood sugar levels.
Flavor and Texture: A slightly nutty and earthy flavor profile with a firmer, chewier texture than traditional pasta.

Soba Noodles: The Whole-Grain Gem

Japanese soba noodles, traditionally made from buckwheat, are a robust and nutritious choice, perfect for both hot and cold dishes.

Made from: Buckwheat flour (which is actually a seed, not wheat) and sometimes a mix of wheat flour. Always check the label for 100% buckwheat if you are gluten-free.
Key benefit: Rich in fiber, antioxidants, and minerals like magnesium, which helps regulate blood flow. Buckwheat has a lower glycemic index compared to white rice, helping with blood sugar control.
Flavor and Texture: A nutty flavor and slightly chewy texture.

Whole Wheat Noodles: The Familiar Fiber Boost

A simple swap for refined white pasta, whole wheat noodles increase the fiber and nutritional value of a meal without a drastic change in taste or texture.

Made from: The entire wheat kernel, including the bran and germ.
Key benefit: A good source of fiber, protein, and nutrients like iron and B vitamins. The added fiber helps keep you feeling full longer.

Kelp and Vegetable Noodles: The Super Low-Calorie Fillers

If the primary goal is drastically reducing calories and increasing vegetable intake, these alternatives are a smart move.

Made from: Ground kelp, zucchini, or spaghetti squash.
Key benefit: Exceptionally low in calories and carbs. Vegetable versions offer a significant boost of vitamins and antioxidants.
Flavor and Texture: Kelp noodles are transparent and similar to glass noodles, while vegetable noodles take on the flavor of the accompanying sauce.

Comparison of Top Healthy Noodles


Noodle Type	Primary Benefit	Fiber (per serving)*	Protein (per serving)*	Key Nutrients	Ideal For	Taste & Texture	Gluten-Free
Shirataki	Low Calorie/Carb	~3g	~0g	Glucomannan Fiber	Weight loss, keto	Neutral; slightly rubbery	Yes
Edamame/Lentil	High Protein/Fiber	~8-15g	~14-18g	Iron, Magnesium, Folate	High-protein diet	Nutty, earthy; firm	Yes
Soba (100% Buckwheat)	Whole-Grain Nutrients	High	Good	Magnesium, Fiber	Whole-grain diet, high fiber	Nutty; chewy	Yes
Whole Wheat	Balanced Nutrition	>8g	>8g	Iron, B Vitamins	Digestive health, satiety	Nutty; dense	No

*Note: Serving sizes and nutritional content can vary by brand and preparation. Check the package for specific details.

Making Any Noodle Dish Healthier

Choosing a healthier noodle is just one piece of the puzzle. The way you prepare and serve it can significantly impact the overall nutritional value of your meal.

Add Plenty of Veggies: Stir-frying or mixing in vegetables like bell peppers, broccoli, spinach, and mushrooms dramatically increases fiber, vitamins, and antioxidants.
Incorporate Lean Protein: Pairing noodles with a source of lean protein, such as grilled chicken, tofu, shrimp, or edamame, creates a more balanced and satisfying meal.
Mind Your Sauce and Toppings: Many store-bought sauces and ramen flavor packets are loaded with sodium and sugar. Opt for lower-sodium soy sauce, fresh herbs, ginger, garlic, or a homemade broth.
Portion Control: Even with healthy noodles, portion size is key. Be mindful of the recommended serving size to avoid overeating.

Conclusion: The Best Noodle for You

Ultimately, the 'healthiest' noodle is the one that best supports your individual health goals and fits comfortably into your diet. For those focused on weight loss and minimal calories, shirataki noodles are the top pick. If you're looking for a plant-based protein boost, legume pastas from edamame or lentils are an excellent choice. Soba noodles provide a fiber-rich whole-grain option, while whole wheat is a straightforward, familiar upgrade to traditional pasta. By considering your specific needs and focusing on nutrient-rich preparation, you can enjoy a delicious and healthy noodle dish any day of the week.

For more information on making meals healthier, consider consulting a registered dietitian or exploring resources like the Heart Foundation's collection of heart-healthy recipes.

Frequently Asked Questions

Shirataki noodles contain almost no calories or usable carbohydrates because they are made from glucomannan fiber, which is not digested by the body. They pass through the system without contributing significant calories.

No, most instant ramen noodles are highly processed and contain excessive amounts of sodium, preservatives, and fats. They offer very little nutritional value and should be eaten infrequently.

Yes, pastas made from chickpeas, lentils, and edamame are naturally gluten-free, making them an excellent alternative for individuals with celiac disease or gluten sensitivities.

Whole grain noodles are made from the entire grain kernel, retaining more fiber and nutrients. Multigrain simply means the product contains more than one type of grain, which could be refined or whole, so it's important to check the label.

Choosing low-carb options like shirataki or veggie noodles can support weight loss by significantly reducing calorie and carbohydrate intake. However, it's essential to combine this with a balanced diet and healthy overall eating habits.

Soba noodles made from 100% buckwheat flour contain more fiber and minerals like magnesium. Buckwheat also has a lower glycemic index, which helps prevent blood sugar spikes compared to refined wheat pasta.

You can improve the nutritional profile of a white pasta dish by adding a large quantity of vegetables, incorporating a lean protein source, using less oil and a low-sodium sauce, and controlling your portion size.